Thursday 3.11.21

Prep

Equipment Required: Light KB, Blue/Red band, Jump rope

1) 5 Upward to Downward Facing Dog + Toe Touch

2) Band Chicken Wing Stretch 60s each

3) AMRAP 5:

– 5 Tall Kneeling KB Halos each

– 5 Banded Bird Dogs each

– 10 1-arm KB Row each

3) 3:00 Jump Rope/Double Under Practice

A1.

Ring Pull Ups

5 minutes

Accumulate 25 Reps. Rest as needed.

– Scale 1: Box Assisted

– Scale 2: 30-40 Assisted Ring Pull-ups

– Last performed 3/4

A2.

Strict Handstand Push Ups

5 minutes

Accumulate 25 reps. Rest as needed.

– Scale 1: Kipping HSPU

– Scale 2: HSPU Negatives

– Scale 3: accumulate 3:00 in Handstand Hold

– Scale 4: 30-40 reps Single Arm Z-Press each

– Last performed 3/4

B. 

Barbell Warm Up

5 minutes

-Coach Led

C.

EMOM 16 

Minute 1: 30 Double Unders

Minute 2: 15 Hang Power Cleans (115/75)

Minute 3: 30 Double Unders

Minute 4: 15 Wall Balls (20/14)

– Goal: Sustainable intervals – roughly 40s of work. 

– Score = how many rounds of UB Double Unders / Single Unders were completed.

-Rx+: (135/95) (Min 3: 20ft Handstand Walk) 

C. (Finisher after class)

Banded Pushdown with underhand grip

4 x 25. Rest 60s.